Summer Fitness Survival Guide: Enjoy Social Events and Stay in Shape!
For many, summer is their favourite time of year. The season of sunshine, beach trips, barbecues, and endless social events. It's a time to relax and have fun, but it can also be a challenge to maintain your fitness routine.
It's easy to get off track with all the parties, vacations, and social outings. But don’t worry! We’ve got you covered with practical tips to balance fun and fitness, so you can enjoy your summer while staying in shape.
1. Plan Ahead: Schedule Your Workouts
Importance of Scheduling
One of the best ways to stay committed to your fitness goals is to plan your workouts in advance. Many of our clients mention how important it is for them to have an appointment scheduled. That way, they’re less likely to miss sessions and fall off track from their goals. Just like you would schedule a meeting or a social event, block out time in your calendar for exercise. This helps you stay accountable and ensures your workouts are not pushed aside.
If you’d like some help with a personalized and sustainable program, you can schedule a complimentary assessment with one of our trainers.
Creating a Flexible Workout Plan
Summer schedules can be unpredictable, so flexibility is key. For some, finding time in the morning becomes preferable with more daylight. Others will prefer to exercise later in the day. You may opt for shorter, high-intensity workouts that fit into your day, even if you’re short on time. For instance, HIIT (High-Intensity Interval Training) sessions can be incredibly effective and only take about 20-30 minutes.
If possible, finding time to fit in 2 to 3 resistance workouts per week will help you tremendously.
2. Incorporate Exercise into Social Activities
Active Social Outings
Outside of the regular exercise schedule, many like to enjoy social activities. Why not turn social time into active time? Plan group activities that get everyone moving, like hiking, beach volleyball, or a friendly game of soccer. These activities are fun and help you stay active without feeling like you’re missing out on socializing.
Fitness Challenges with Friends
Create some friendly competition with fitness challenges. Whether it’s a step count contest or a group workout session, having friends join in can make staying active more enjoyable. Plus, it’s a great way to motivate each other!
3. Make Smart Food Choices at Social Events
Healthy Eating Strategies
Let's be real, this is likely going to be one of the biggest challenges for many. Social events often mean lots of tempting food and drinks. But with a bit of strategy, you can enjoy these gatherings without derailing your fitness goals. Opt for healthier options available, like grilled vegetables, lean proteins, and fresh salads. Practice portion control and eat mindfully to avoid overeating.
Oftentimes, summer is a great opportunity to increase protein intake with the many barbecues happening. It could also be a time to have more healthy smoothies, especially while you’re on the go.
Also read: 10 SMART NUTRITION HABITS FOR BUSY PROFESSIONALS
Bringing Your Own Healthy Dish
Contributing a healthy dish to a potluck or barbecue ensures there’s at least one nutritious option available. Try bringing something delicious and nutritious salad or a fruit platter. This way, you can enjoy the food and share healthy eating habits with friends.
You could also consider using your protein powder for baking, to make some healthy, high-protein treats. I’ll often use Google to find a list of ideas. For example, “protein powder cookies”, “protein powder energy balls”, “healthy protein snacks” etc…
4. Stay Hydrated and Limit Alcohol Intake
Importance of Hydration
Staying hydrated is crucial, especially during the hot summer months. Make it a habit to carry a water bottle with you and drink regularly throughout the day. Proper hydration helps maintain your energy levels and supports your overall well-being.
A great habit to start the day is to drink a full glass of water as soon as you wake up in the morning. Set your intentions early on through your actions.
Moderating Alcohol Consumption
While enjoying a drink or two at social events is fine, be mindful of your alcohol intake. Alcohol can add empty calories and affect your fitness progress. Consider alternating between alcoholic drinks and water, or choose lighter options when possible.
Planning also comes into play here. If you know in advance that you have specific events happening on a certain date, you can try to manage your fitness routine around this. For example, let's say you have a long weekend filled with social activities, but most of your workouts usually happen over the weekend - this is a great time to plan accordingly so you can get the best of both worlds.
5. Utilize Vacation Time Wisely
Staying Active on Vacation
Vacations are a time to relax, but they don’t have to mean a break from fitness. Incorporate activities that keep you moving, like morning runs on the beach, hotel gym sessions, or exploring new destinations on foot. This way, you can stay active while enjoying your holiday.
Healthy Eating on the Go
Eating healthy while travelling can be a challenge, but it’s doable with a bit of planning. Look for local eateries that offer nutritious options, and pack healthy snacks like nuts, fruit, or protein bars to keep you fueled throughout the day. You could also consider looking into some supplement travel packs. There are many options for on-the-go choices.
When eating out, a good way to navigate the choices is to think about lean protein, vegetables, and minimal fried foods. Think grilled protein, veggies, salads, and some other bits in moderation.
6. Prioritize Rest and Recovery
Importance of Sleep
Good sleep is essential for overall health and fitness. Make sure you’re getting enough rest, even with a busy social schedule. Aim for 7-8 hours of sleep per night to help your body recover and stay energized.
If possible, consider using blackout blinds or an eye mask. This should help with the longer daylight hours. Additionally, try to find ways to keep the room cooler. You may opt for air conditioning, a fan, or even a cooling mattress.
Recovery Techniques
Incorporate recovery techniques such as stretching, yoga, or foam rolling into your routine. These activities help reduce muscle soreness and improve flexibility, allowing you to stay active and injury-free.
Conclusion
Balancing fitness with a busy summer social schedule might seem challenging, but with these tips, you can stay on track without sacrificing the fun. Remember, it’s all about planning, making smart choices, and staying flexible. Enjoy your summer, stay committed to your goals, and most importantly, have fun!
We’d love to hear how you stay fit during the summer! Share your tips and experiences in the comments below. Don’t forget to subscribe to our newsletter for more fitness tips and check out our related blog posts for additional inspiration.
Stay active and enjoy your summer!
